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Glutamine is an amino acid that is present in large amounts in the body, being known as an immunonutrient, as it participates in the production of antioxidants and in the maintenance of the functions of the body's defense cells, strengthening the immune system.
In addition, glutamine helps improve the functions of cells in the intestine, balancing the intestinal flora and helping to treat problems such as constipation, diarrhea, colitis or Crohn's disease. Understand better what it is and how to keep the intestinal flora balanced.
Glutamine can be found in many foods, such as meat, fish, eggs, legumes and some vegetables. In addition, glutamine can be found in higher concentrations, in the form of a nutritional supplement, in capsules or powder, and is usually sold in food supplement stores.
The main indications of glutamine for he alth are:
1. Improve bowel function
Glutamine is the main source of energy for the intestine, as it stimulates the growth and strengthening of cells, which promotes the balance of intestinal flora and helps to prevent and fight problems such as constipation, diarrhea or bowel cancer.
In addition, by strengthening the beneficial bacteria in the gut, glutamine also helps in the treatment of inflammatory bowel diseases such as colitis or Crohn's. Learn what inflammatory bowel diseases are and how to treat them.
2. May help prevent cancer
Glutamine is the main amino acid that participates in the production of glutathione in the body, an antioxidant that fights free radicals, preventing the emergence of some types of cancer. See how antioxidants help prevent cancer.
3. Prevent heart disease
Glutamine is an amino acid that acts as an antioxidant, helping to prevent heart disease, such as heart attack, atherosclerosis or stroke, as it helps to fight excess free radicals, compounds produced in the body through smoking, stress, consumption of alcohol and processed foods, for example.
4. Strengthen the immune system
Glutamine is an important source of energy for the body's defense cells, strengthening the immune system. Therefore, supplementation with this amino acid is recommended for people who are recovering from injuries, burns and surgeries, as it helps to accelerate healing and prevent infections.
5. Preventing injuries during training
By promoting an antioxidant effect in the body, glutamine can help reduce muscle injuries after long-term, high-intensity training, promoting faster recovery. Discover other supplements that also help with recovery after training.
It is important to note that, despite being commonly known to promote muscle mass gain, there is still no scientific proof that glutamine supplementation provides this benefit.
List of foods rich in glutamine
Top foods rich in glutamine include:
- Dairy, such as milk, cheese and yogurt;
- Fish,such as salmon, tilapia, haddock, herring, anchovies or halibut;
- Legumes, such as soybeans, chickpeas, lentils or beans;
In addition, other plant foods such as rice, corn, spinach and beets are interesting options to include in the diet, as they have good amounts of glutamine.
How to take glutamine
Glutamine supplements are usually found in the free amino acid form, which is called L-glutamine, and the recommended daily amount varies depending on nutritional needs and physical activity.
However, the recommended recommendation is between 8 to 15 grams daily, divided into 2 to 3 times throughout the day, along with water or fruit juice, and can be consumed before training or before bed.
It is important to remember that the ingestion of high amounts of amino acid supplements, such as glutamine, can cause kidney failure and, therefore, they should only be consumed with the guidance of a nutritionist or nutritionist.
Cautions when using glutamine
People who have kidney or liver problems should always consult a doctor before starting glutamine consumption, as this supplement can impair the functioning of these organs.